Zamkatimu
- Zofunikira pazakudya za Vitamini
- Vitamini Diet Menyu
- Chitsanzo cha zakudya zomwe mungasankhe No. 1 ya zakudya za vitamini
- Chitsanzo cha zakudya zomwe mungasankhe No. 2 ya zakudya za vitamini
- Chitsanzo cha zakudya zomwe mungasankhe nambala 3 ya zakudya za vitamini (njira ya vitamini-mapuloteni)
- Contraindications kuti vitamini zakudya
- Ubwino wa vitamini zakudya
- Kuipa kwa vitamini zakudya
- Kuchitanso zakudya za vitamini
Kuchepetsa thupi mpaka 5-9 kg m'masiku 7/14/28.
Ma calorie a tsiku ndi tsiku ndi 640/680/830 Kcal pa 1/2/3 zosankha.
Kodi mukufuna kuonda popanda kulanda zomanga thupi? Zakudya za vitamini zimathandizira izi, zomwe zimathandizira kuwonda komanso kudzaza ndi mavitamini. Zakudya za njira iyi zimachokera ku zinthu zomwe zimakhala ndi zinthu zambiri zothandiza. Pali zosankha zingapo za zakudya za vitamini, zomwe zimasiyana nthawi ndi zakudya.
Zofunikira pazakudya za Vitamini
Njira yazakudya nambala 1 - masamba ndi zipatso. Zimatenga masiku asanu ndi awiri, pamene, ngati muli onenepa kwambiri, mukhoza kutaya makilogalamu 5-8. Apa muyenera kukhala okonzeka kusiya mankhwala aliwonse a protein ndi mafuta. Zakudya zimachokera ku zipatso ndi ndiwo zamasamba. Ndi bwino kugwiritsa ntchito zinthu nyengo, mwayi wozindikira zinthu zoipa (omwe amagwiritsidwa ntchito pokonza ndi kusungirako) mmenemo ndizochepa.
Kuwala kobiriwira pazakudyaku kumaperekedwa ndi:
- zatsopano, zophika, zophika popanda kuwonjezera mafuta, zophika, zokazinga ndi masamba;
- timadziti tatsopano tatsopano, uzvars, compotes (sitikulimbikitsidwa kuwonjezera shuga ku zakumwa, koma ndizovomerezeka kumamwa nthawi ndi nthawi ndi uchi wochepa wachilengedwe);
- masamba (makamaka akulimbikitsidwa kudya basil, parsley, katsabola, udzu winawake ndi cilantro).
Komanso, pazakudya zamasamba ndi zipatso za vitamini, mutha kuyambitsa mbewu, mitundu yosiyanasiyana ya mtedza ndi zipatso zouma muzakudya. Koma, popeza mankhwalawa ali ndi ma calorie ambiri, ayenera kudyedwa pang'ono. Ndi bwino kusiya mchere tsopano.
Onetsetsani kuti mumamwa madzi oyera okwanira opanda mpweya panjira iliyonse ya vitamini (osachepera malita 1,5 patsiku). Ndi bwino kudya kasanu pa tsiku, kukana chakudya 2-3 maola asanagone.
Popeza palibe chigawo cha mapuloteni muzakudya, kuchita masewera olimbitsa thupi mwamphamvu sikuvomerezeka. Ndikwabwino kudziletsa kuchita masewera olimbitsa thupi kosavuta kuti mumveke mbali zovuta za thupi.
Yankho No. 2 nthawi yayitali, tikulimbikitsidwa kupitiliza kwa masiku 14. Kuphatikiza pa zipatso ndi ndiwo zamasamba, zakudya pano zimapindula ndi chimanga, mafuta a masamba ndi mkate wakuda (ukhoza kusinthidwa ndi mkate wa chinangwa, ngati mukufuna). Ngati mumatsatira nthawi yazakudya zonse, mutha kutaya mapaundi owonjezera 9. Kuti mukwaniritse zotsatira zake, simuyenera kudya chakudya chololedwa, komanso kutsatira malamulo ena. Masamba ndi zipatso ziyenera kukhala zofunika kwambiri pazakudya. phala sayenera kudyedwa katatu pa sabata, ndipo ndi bwino kudya mkate m'mawa (osaposa magawo awiri kapena awiri). Ndi bwino kudya mkate zouma, ndi kuphika dzinthu kwa nthawi yochepa (musati mopambanitsa!) Ndipo ntchito mwamsanga mutatha kuphika. Ndi bwino kumwa kapu ya rosehip msuzi tsiku lililonse.
Ngati kukana kwa zinthu zama protein kukuwoneka ngati kunyoza thupi kapena kumatsutsana ndi thanzi, kumakuthandizani. njira ya zakudya nambala 3… Ndi njira ya vitamini-mapuloteni. Chinthu chosiyana ndi chisankho ichi kuchokera kwachiwiri ndi chakuti m'malo mwa tirigu ndi mafuta a masamba, amaloledwa kuphatikizapo zakudya za nyama. Ndiko: nsomba zowonda, nyama yowonda, nsomba zam'madzi, tchizi, mkaka, kefir ndi mkaka wina wowawasa wokhala ndi mafuta ochepa (makamaka otsika kwambiri), mazira. Mutha kugulanso tchizi ta Adyghe, feta cheese, mozzarella.
Pakuti kwambiri dzuwa, yesani taphunzira masamba ndi mapuloteni zigawo zikuluzikulu za zakudya. Mwachitsanzo, idyani chakudya cham’mawa ndi chinthu chokhala ndi zomanga thupi zambiri, zokhwasula-khwasula zamasamba kapena zipatso, ndipo mudyenso zakudya zokhala ndi mapuloteni pankhomaliro. Ndipo tsiku lonse, kuswa chakudya mu magawo 5-6, idyani, kutsatira mfundo za zakudya zosiyana. Kusiyanasiyana kwa zakudya za vitamini ndizomwe zimaloledwa mosavuta. Chifukwa chake, zitha kupitilizidwa kwa mwezi umodzi, pambuyo pake ndizotheka kutaya mpaka ma kilogalamu 15, ndikuwononga chithunzi chanu.
Ngati mukudya kwa masiku opitilira khumi, kuti mupewe kuvulaza thanzi (makamaka, kusokonezeka kwa mahomoni, kusokonezeka kwa magwiridwe antchito amtima ndi m'mimba), ndikofunikira kuphatikiza mbewu zonse zamafuta muzakudya. Idyani phala kawiri pa sabata mu kuchuluka kwa pafupifupi 200 g pa nthawi. Komanso, kangapo pa sabata, pofuna kupewa kusowa kwakukulu kwa mafuta, thupi liyenera kupakidwa ndi supuni ya tiyi ya batala kapena mafuta a masamba. Basi musati kuvumbula iwo kutentha mankhwala. Mwa njira, poyerekeza ndi zam'mbuyomo, chakudya-chosankha No.
Vitamini Diet Menyu
Chitsanzo cha zakudya zomwe mungasankhe No. 1 ya zakudya za vitamini
Chakudya cham'mawa: saladi ya apulosi ndi peyala, yokongoletsedwa pang'ono ndi walnuts.
Chakudya: kusakaniza biringanya zokazinga ndi tomato.
Chakudya chamasana: supu ya masamba ndi zitsamba; saladi ya nkhaka ndi phwetekere zokongoletsedwa ndi nthangala za sesame.
Chakudya chamadzulo: apulo wophikidwa ndi magawo a apricots zouma ndi zoumba zouma (kapena ndi zipatso zina zouma zomwe mumakonda).
Chakudya chamadzulo: mphodza zamasamba (makamaka osakhuthala) ndi ma kiwi angapo ang'onoang'ono.
Chitsanzo cha zakudya zomwe mungasankhe No. 2 ya zakudya za vitamini
Chakudya cham'mawa: buckwheat yophika m'madzi (mutha kuwonjezerapo pang'ono mtedza uliwonse).
Akamwe zoziziritsa kukhosi: maapulo angapo.
Chakudya chamasana: saladi, yomwe imaphatikizapo kabichi yoyera ndi nkhaka, supuni ya mafuta a masamba ndi madzi a mandimu atsopano; 1-2 magawo a mkate wokazinga.
Madzulo akamwe zoziziritsa kukhosi: peyala ndi kapu ya rosehip msuzi.
Chakudya chamadzulo: dzungu lophika ndi zipatso zouma pang'ono.
Chitsanzo cha zakudya zomwe mungasankhe nambala 3 ya zakudya za vitamini (njira ya vitamini-mapuloteni)
Chakudya cham'mawa: kanyumba tchizi (100 g).
Akamwe zoziziritsa kukhosi: apulo.
Chakudya chamasana: mpaka 200 g ya nkhuku yophika.
Chakudya chamadzulo: saladi ya nkhaka ndi phwetekere.
Chakudya chamadzulo: mazira awiri a nkhuku, ophika kapena ophika mu skillet wouma.
Chakudya chamadzulo: 3-4 plums.
Contraindications kuti vitamini zakudya
- Ndikosatheka kukhala pa vitamini zakudya pa nthawi ya mimba ndi mkaka wa m`mawere, achinyamata, anthu matenda aakulu mu pachimake siteji.
- Njira 3 (vitamini ndi mapuloteni) sayenera kugwiritsidwa ntchito ngati matenda a impso ndi m'mimba.
- Mulimonse momwe mungasankhire zakudya za vitamini, ndibwino kuti mukacheze ndi dokotala musanatsatire ndikukambirana, ndikuwunika thanzi lanu moyenera.
Ubwino wa vitamini zakudya
- Ponena za ubwino wa zakudya za vitamini mumitundu yosiyanasiyana, ndikofunika kuzindikira kuchepa kwa thupi. Monga lamulo, zotsatira zake ndi zoonekeratu.
- Zochepa komanso zokhutiritsa (makamaka mu njira yachitatu) zakudya zimathandizira kuti njira yochepetsera thupi ichitike bwino, osamva njala yayikulu.
- Zogulitsa zocheperako zilipo. Kugula kwawo sikungakhudze bajeti yanu. Ndipo ngati muli ndi dimba lanu kapena kanyumba ka chilimwe, izi ndizabwino kwambiri. Zoonadi, pankhaniyi, maziko a zakudya amatha kukhala ndi chakudya, chomwe sichimayambitsa kukayikira kulikonse mwa inu.
- Ubwino womwe zipatso, zipatso ndi ndiwo zamasamba zimakhutitsa thupi panjira ya vitamini zimafunikira chisamaliro chapadera. Chifukwa chake, mphatso zamasamba zatsopano zachilengedwe (makamaka nkhaka, tsabola wa belu, kabichi wamitundu yosiyanasiyana) zimatilimbikitsa ndi vitamini C wambiri, womwe umadziwika chifukwa cha mphamvu zake zolimbitsa thupi. Amapezekanso mochuluka mu strawberries, mphesa, sitiroberi, malalanje, black currants.
- Opereka vitamini K ndi tomato, letesi ndi sipinachi. Mavitamini amagulu A, PP ndi D amapezeka mochuluka mu kaloti, kabichi (yoyera ndi kolifulawa) ndi zipatso zina ndi ndiwo zamasamba.
- Kukhala pazakudya zotere, palibe chifukwa chotenga mankhwala owonjezera a vitamini-mineral complex. Kuphatikiza apo, mudzatha kupatsa thupi zinthu zofunikira kwambiri kuposa momwe mumadyera m'mbuyomu.
Kuipa kwa vitamini zakudya
- Kwa anthu ena, kuipa kwa zakudya za vitamini kungakhale upangiri woti mudye pang'ono, osati aliyense, mayendedwe amasiku ano amakulolani kuti muzidya pafupipafupi.
- Kusintha kwa zakudya zovomerezeka kungakhale kovuta kwa iwo omwe amadya kwambiri. Sizingakhale zophweka kupeza chakudya chokwanira mu magawo ang'onoang'ono poyamba.
- Kuvuta kutsatira malamulo a vitamini zakudya akhoza kumva ndi lokoma dzino.
- Ngakhale kuti pali ubwino wambiri, iwo amene akufuna kusintha chiwerengerocho akuyenera kukhalabe oleza mtima komanso ofunitsitsa.
Kuchitanso zakudya za vitamini
Kutsatiranso zakudya zilizonse za vitamini (ngati mudakhalapo kwa milungu iwiri) sikuvomerezeka kwa miyezi iwiri itatha.
Ngati nthawi ya zakudya-zakudya zadutsa masiku 14, ndi bwino kuyembekezera miyezi itatu musanayambe mpikisano wa zakudya.